6 Musts for a High Bat Speed… Increasing Hip Mobility (Part 3)

By Nunzio Signore (BA, CSCS, CPT, NASM, FMS)

improving-your-reps-at-the-plate-3-top

It’s paramount for hitters to have great hip mobility. I asked our Director of hitting Mike Rozema, what are a few of the big things he looks for in a great swing. He said, “Make sure the hips are back, during the pre-loading phase, in order to get into a strong explosive position, the hips need to be back.” Just take a look at Bryce Harper above.

Today in Part 3 of this series on improving hitting mechanics in the weight room (please click here for Part 2 and here for Part 1), we’re going to look further into some of the things we can do in the weight room to increase your mobility so that you could be the king of swing.

3. Hip Mobility – Unfortunately due to rapid growth spurts during the middle, high school and even college years, mobility in the hips and pelvis is usually the first to be compromised in many young ball players. This severely compromises their ability to hip hinge (get the hips back) during the “pre-loading” phase as well as internally rotate and extend in the “un-loading phase”.

improving-your-reps-at-the-plate-3-bottomFor young adults who present themselves with anterior pelvic tilts (which is mostly due to weak core strength from rapid growth during puberty) this is easier said than done. For those of you who are unfamiliar with what an anterior pelvic tilt is, this is what 80% of all the young ball players look like at their initial assessments here at RPP.

Note how forward (anterior) the hips are tilted and the amount of extension in the lower lumbar. This will block off internal rotation of the hips making getting them back (or forward) more difficult as well as forcing the athlete to extend even further into his lower back instead of the hips during the swing.

What to Do – We need to reverse that pelvic tilt and work on some hip internal rotation to open up the hips.  This by the way is very similar to what a pitcher would do to open up the acromial space. Here are two methods we employ in our Hitters Rx program. This breathing drill helps reverse the anterior tilt by emphasizing a “posterior tilt”:

(90/90 Hip Lift)

Once we open up the hips we can do some mobility work to help get back some hip IR:

(Bowler Squats)

And then work on their hip hinge with some patterning:

(Hinge Patterning)

To quote Mike again “It’s all about setting up the athlete in the best possible position to succeed in the batter’s box”.

These are a few more of the principles that go into our Hitter’s Rx program. Stay tuned next time when we’ll wrap up this series with “transfer of power through the core”.

See ya’ in the gym.

 

Sign-up for Future Blogs (3)

 

Facebooktwittergoogle_plusredditpinterestlinkedintumblrmail